10 Day Diet Cycle 1 Beginner's Board

пятница, 13 июля 2012 г.

FREE Quick Start Guide for the 17 Day Diet

A brief overview of each of the 4 cycles

Best practices for transitional days

A complete food list for each cycle of the diet

Answers to the 13 most commonly asked questions including the ever popular “How do I get off this pesky plateau?”

Weight Loss Goal Chart

A “Commit to Change Contract” to keep you motivated and focused

Original article and pictures take 17ddblog.com site

четверг, 5 июля 2012 г.

Food Serving Sizes for the 17 Day Diet

Are you confused as to how much you can eat of certain foods on the 17 Day Diet? Here's a quick reference guide with portion sizes for easy access! — Quick Reference Guide for Serving Sizes on the 17 Day Diet

You can find most of the serving sizes on any of the Cycle Food Lists. For clarity, here is a quick and easy reference guide to serving sizes for the 17 Day Diet for some of the servings that aren’t quite clear:

Lean Proteins

Cycle 1 — Serving = unlimited amounts of lean proteins

Cycle 2 — Serving = liberal amounts of lean proteins

Cycle 3 — Serving = Size of a small kitchen sponge

Cleansing Vegetables

All Cycles — Serving = liberal/unlimited amounts

Starchy Vegetables

Cycle 2 — See Cycle 2 Food List for serving sizes

Fruit (2 Servings Per Day Before 2pm)

All Cycles — Serving = 1 Piece of Fresh Fruit or 1 Cup Chopped Fresh Fruit

Probiotics (2 Servings Per Day)

Yogurt — Serving = 6 oz.

Kefir and Low-fat acidophilus milk — Serving = 1 Cup

All others on Cycles 1 and 2 — See blog post on serving sizes for probiotics

Additions on Cycle 3 — See Cycle 3 Food List for Serving Sizes for Probiotics

Natural Starches (2 Servings Per Day before 2pm)

Check the Food Lists to determine which item is allowed during Cycle 2 and Cycle 3

All Grains — Serving = 1/2 Cup Cooked

Legumes — Serving = 1/2 Cup Cooked

Breads — Serving = 1 Slice

Whole Grain Bagel — Serving = 1/2 bagel

Whole Wheat Pita Bread — Serving = 1 pocket

Whole Wheat Tortilla — Serving = 10″ Tortilla

Pasta — Serving = 1/2 Cup Cooked

High Fiber Cereals — Serving = 1 Cup (except for low-sugar granola 1/2 cup)

Friendly Fats – Cycle 3 (1 to 2 Tablespoons daily unless otherwise indicated)

Avocado — Serving = ¼ fruit

Canola Oil — Serving = 1 tablespoon

Walnut Oil — Serving = 1 tablespoon

Light mayonnaise — Serving = 2 tablespoons

Mayonnaise — Serving = 1 tablespoon

Nuts or seeds, un-oiled — Serving = 2 tablespoons

Reduced-calorie margarines — Serving = 2 tablespoons

Reduced-fat salad dressings — Serving = 2 tablespoons

Salad dressings — Serving = 1 tablespoon

Trans-free margarines — Serving = 1 tablespoon

Dairy Substitutes – Cycle 3

Sugar-free rice, almond or soy milk — Serving = 1 Cup

Optional Snacks – Cycle 3

Alcohol – Cycle 3

Wine — Serving = 5 oz.

Beer — Serving = 12 oz

Hard Liquor = Serving 1 1/2 oz.

Original article and pictures take 17ddblog.com site

пятница, 15 июня 2012 г.

Food Index Organized by Food Type In Alphabetical Order

Here is an index for all 17 Day Diet approved foods, organized in alphabetical order by food type.

Note: if you don't find a particular vegetable or fruit on the list, it's safe to assume it's approved starting on Cycle 3.

Food Types - A through B
Alfalfa	C3
Amaranth	C2	C3
Apples	C1	C2	C3
Apricots	C3
Artichoke	C1	C2	C3
Artichoke hearts	C1	C2	C3
Asparagus	C1	C2	C3
Avocado (1/4 fruit = 1 serving)	C3
Bacon, Canadian	C3
Bacon, Turkey	C3
Bagel, Whole-grain (1/2 = 1 serving)	C3
Bananas	C3
Barley, pearled	C2	C3	Return to Top
Beans, Baby Lima	C2	C3
Beans, black	C2	C3
Beans, butter	C2	C3
Beans, Garbanzo (chickpeas)	C2	C3
Beans, Great northern	C2	C3
Beans, Kidney	C2	C3
Beans, Navy	C2	C3	Return to Top
Beans, Pinto	C2	C3
Beans, Soy	C2	C3
Beef round tip	C2	C3
Beef top loin	C2	C3
Beef top sirloin	C2	C3
Bell peppers, green, orange, red, yellow	C1	C2	C3
Berries, all types	C1	C2	C3
Black-eyed peas	C2	C3	Return to Top
Bread, Fiber-enriched	C3
Bread, Gluten-free	C3
Bread, Multigrain	C3
Bread, Oat bran	C3
Bread, Pumpernickel	C3
Bread, Rye	C3	Return to Top
Bread, Sugar-free	C3
Breadfruit (1 serving = 1 cup)	C2	C3
Broccoli	C1	C2	C3
Broccoli sprouts	C3
Broth, Low-fat, low-sodium	C1	C2	C3
Brown rice	C2	C3
Brussels sprouts	C1	C2	C3
Bulgar	C2	C3	Return to Top
Food Types - C
Cabbage	C1	C2	C3
Carrots	C1	C2	C3
Catfish	C1	C2	C3
Cauliflower	C1	C2	C3	Return to Top
Celery	C1	C2	C3
Cereal, All-Bran	C3
Cereal, All-Bran Bran Buds	C3
Cereal, All-Bran Extra	C3
Cereal, Fiber One	C3
Cereal, Gluten-free cold cereals	C3
Cheese, Brie (2 ounces = 1 serving)	C3
Cheese, Cheddar, low-fat (2 ounces = 1 serving)	C3
Cheese, Edam (2 ounces = 1 serving)	C3	Return to Top
Cheese, Feta (2 ounces = 1 serving)	C3
Cheese, Goat (2 ounces = 1 serving)	C3
Cheese, Limburger (2 ounces = 1 serving)	C3
Cheese, Mozzarella, part-skim (2 ounces = 1 serving)	C3
Cheese, Ricotta Low-fat (1/2 cup = 1 serving)	C3
Cheeses, fat-free	C1	C2	C3
Cherries	C3
Chicken breasts	C1	C2	C3
Chilies	C3
Cilantro	C3	Return to Top
Clams	C2	C3
Cooking spray, vegetable	C1	C2	C3
Corn (1 serving = ½ cup)	C2	C3
Cornish Hen	C3
Cottage cheese, Breakstone LiveActive (1/2 c = 1 serving)	C1	C2	C3
Cottage Cheese, Low-fat (1/2 cup = 1 serving)	C3
Couscous	C2	C3
Crab	C2	C3
Cracked wheat	C3
Cream of wheat	C2	C3
Cucumbers	C1	C2	C3
Currants	C3	Return to Top
Food Types - D through I
Deli Meat, Turkey (reduced-fat)	C3
Egg Whites (4 egg whites = 1 serving)	C1	C2	C3
Eggplant	C1	C2	C3
Eggs (2 eggs = 1 serving)	C1	C2	C3
Eye of the round	C2	C3
Fennel	C3	Return to Top
Figs	C3
Flank Steak	C2	C3
Flounder	C1	C2	C3
Frozen fruit bar	C3
Fudgsicle, 100 calorie bar	C3
Garlic	C1	C2	C3
Granola bar, reduced sugar and fat	C3
Granola, low-sugar (1/2 = 1 serving)	C3	Return to Top
Grape Leaves	C3
Grapefruit	C1	C2	C3
Green beans	C1	C2	C3
Green, leafy vegetables	C1	C2	C3
Greens, beat	C1	C2	C3
Greens, collard	C1	C2	C3
Greens, turnip	C1	C2	C3
Grits	C2	C3
Guava	C3
Herbs	C1	C2	C3	Return to Top
Food Types - J through K
Jams and jellies, sugar-free	C1	C2	C3
Jicama	C3
Kale	C1	C2	C3
Kefir, no sugar added(1 cup = 1 serving)	C1	C2	C3
Kelp and other edible seaweeds	C3
Ketchup, low-carb	C1	C2	C3
Kimichi (Korean fermented cabbage) (1/2 c = 1 serving)	C1	C2	C3
Kiwi	C3
Kohlrabi	C3
Kumquats	C3	Return to Top
Food Types - L through M
Lamb shanks	C2	C3
Lamb sirloin roast	C2	C3
Lean ground beef	C2	C3
Leeks	C1	C2	C3
Lentils	C2	C3
Lettuce, all varieties	C1	C2	C3
Mango	C3
Margarines, Reduced-calorie (2 tablespoons = 1 serving)	C3
Margarines, Trans-free (1 tablespoon = 1 serving)	C3
Marinara sauce, low-carb	C1	C2	C3	Return to Top
Mayonnaise (1 tablespoon = 1 serving)	C3
Mayonnaise, light (2 tablespoons = 1 serving	C3
Microwave popcorn, light (4 cups)	C3
Milk, Acidophilus, low-fat (1 cup = 1 serving)	C1	C2	C3
Milk, Almond sugar-free (1 cup = 1 serving)	C3
Milk, Low-fat, including skim (1 cup = 1 serving)	C3	Return to Top
Milk, Rice sugar free (1 cup = 1 serving)	C3
Milk, Soy sugar-free (1 cup = 1 serving)	C3
Millet	C2	C3
Mini Babybell Light cheese – 2 disks	C3
Miso, reduced-salt dissolved in low-fat, low-sodium broth (1 tablespoon = 1 serving)	C1	C2	C3
Mushrooms	C1	C2	C3
Mussels	C2	C3
Mustard	C1	C2	C3	Return to Top
Food Types - N through O
Noodles, Miracle	C3
Noodles, Udon	C3
Nopales (edible cactus)	C3
Nuts, un-oiled (2 tablespoons = 1 serving)	C3
Oat bran	C2	C3
Oatmeal, old-fashioned	C2	C3
Oil, Canola (1 tablespoon = 1 serving)	C3	Return to Top
Oil, Flaxseed	C1	C2	C3
Oil, Olive	C1	C2	C3
Oil, Walnut (1 tablespoon = 1 serving)	C3
Okra	C1	C2	C3
Onions	C1	C2	C3
Oranges	C1	C2	C3
Oysters	C2	C3	Return to Top
Food Types - P
Papaya	C3
Parsley	C1	C2	C3
Pasta, Gluten-free	C3
Pasta, High-fiber	C3	Return to Top
Pasta, Vegetable-based	C3
Pasta, Whole-wheat	C3
Pea pods	C3
Peaches	C1	C2	C3
Pears	C1	C2	C3
Peas	C2	C3
Pepper	C1	C2	C3
Pheasant	C3
Pineapple	C3
Pita bread, Whole-wheat, 1 pocket	C3	Return to Top
Plums	C1	C2	C3
Pomegranate	C3
Pork boneless loin roast	C2	C3
Pork sirloin chops	C2	C3
Pork Tenderloin	C2	C3
Pork top or center loin chops	C2	C3
Potato (1 serving = 1 medium)	C2	C3
Prickly pear cactus	C1	C2	C3
Prunes	C1	C2	C3
Pumpkin (1 serving = 1/2 cup)**	C2	C3	Return to Top
Food Types - Q through S
Quail	C3
Quinoa	C2	C3
Radishes	C3
Red grapes	C1	C2	C3
Rhubarb	C3
Rice, Longer grain such as basmati	C2	C3
Rutabaga	C3
Salad dressing, fat-free	C1	C2	C3	Return to Top
Salad dressings (1 tablespoon = 1 serving)	C3
Salad dressings, reduced-fat (2 tablespoons = 1 serving)	C3
Salmon, canned or fresh	C1	C2	C3
Salsa	C1	C2	C3
Salt	C1	C2	C3
Sauerkraut (1/2 c = 1 serving)	C1	C2	C3
Sausage, Turkey	C3
Scallions	C1	C2	C3
Scallops	C2	C3	Return to Top
Seaweeds	C3
Seeds, un-oiled (2 tablespoons = 1 serving)	C3
Shrimp	C2	C3
Skinny Cow ice cream sandwich	C3
Sole	C1	C2	C3
Sour cream, fat-free	C1	C2	C3
Soy sauce, light	C1	C2	C3
Spices	C1	C2	C3
Spinach	C1	C2	C3	Return to Top
Split peas	C2	C3
Squash, Acorn (1 cup = 1 serving)	C2	C3
Squash, Butternut (1 cup = 1 serving)	C2	C3
Squash, Spaghetti (1 cup = 1 serving)	C2	C3
Squash, Summer	C3
Stevia	C1	C2	C3
String cheese – 1 piece	C3
Sugar-free pudding cup	C3
Sweet potato (1 serving = 1 medium)	C2	C3
Swiss Chard	C3	Return to Top
Food Types - T through V
Tangelo	C3
Tangerine	C3
Taro (1 serving = ½ cup)	C2	C3
Tempeh (a fermented cake of pressed soybeans) (4 oz = 1 serving)	C1	C2	C3
Tilapia	C1	C2	C3
Tomatoes	C1	C2	C3
Top Round	C2	C3
Top Sirloin Steak	C2	C3	Return to Top
Tortilla, Whole-wheat (10” = 1 serving)	C3
Truvia or Nectresse (non-caloric sweeteners made from natural ingredients)	C1	C2	C3
Tuna, light (canned in water)	C1	C2	C3
Turkey breasts	C1	C2	C3
Turkey, ground lean	C1	C2	C3
Veal cutlet	C2	C3
Vinegar	C1	C2	C3	Return to Top
Food Types - W through Z
Watercress	C1	C2	C3
Yakult (small 50-calorie bottle)	C1	C2	C3
Yam (1 serving = 1 medium)	C2	C3
Yellow wax beans	C3
Yogurt, Fruit Flavored no sugar added (6oz = 1 serving)	C1	C2	C3
Yogurt, Greek-Style (6oz = 1 serving)	C1	C2	C3
Yogurt, Low-Fat (6oz = 1 serving)	C1	C2	C3
Yogurt, Plain (6oz = 1 serving)	C1	C2	C3
Zucchini	C3	Return to Top

Original article and pictures take 17ddblog.com site

понедельник, 28 мая 2012 г.

Flourless Crepes

Wisk all ingredients together till frothy. (Maybe 15-20 strokes).
Heat a small non-stick skillet or crepe pan coated with cooking spray over medium heat.
Pour 1/3 of batter (about 1/8 of a cup) into pan and swirl to coat. You want the entire bottom of the pan evenly covered. (If there are 'holes' in your batter take a little of the batter to fill in.).
Cook about 1 min until nicely set and slightly browned - the top will look cooked.
Flip to brown the second side.
Remove from pan onto waiting plate and repeat until batter is gone.
Fill with your choice of toppings - fruit, ricotta cheese, etc -- .

Original article and pictures take geniuskitchen.sndimg.com site

понедельник, 21 мая 2012 г.

Faux Fried Rice (Cauliflower)

Faux Fried Rice made wit cauliflower - perfect for all cycles of the 17 Day Diet!

It’s interesting how versatile cauliflower is. When you use the veggie in place of something else (like rice, for instance), it magically takes on the flavor of what you’re substituting it for. It’s sort of weird!

Here’s a quick fried rice recipe using cauliflower instead of rice. This is a perfect side dish to pair with Judy’s Egg Roll in a Bowl recipe.

This faux fried rice is perfect for all cycles of the 17 Day Diet. Enjoy!

Faux Fried Rice (Cauliflower)

Ingredients

6 oz frozen peas and carrots, thawed (1/2 of a 12 oz package) (peas allowed starting C2)

1-2 teaspoons garlic, minced

2 Tablespoons Olive Oil

1 10 oz package of Cauliflower Florets or 1 Medium Cauliflower Head, cut into florets

Soy Sauce, to taste

2 Eggs, beaten

2-3 Green Onions, chopped

Directions

In a food processor or with a grater, rice your cauliflower into rice-sized pieces. Set aside.

In a large pan, heat 1 Tablespoon Olive Oil on medium high to high heat. Sauté thawed peas and carrots and garlic for about 5 minutes. Add salt and pepper to taste.

Next, add your riced cauliflower to the hot pan and cook for about 3 minutes, or just enough to slightly cook through, stirring occasionally.

When most of the moisture is absorbed in the pan, stir in a few splashes of soy sauce and cook for about a minute. Add a few more splashes of soy, to taste, or until the cauliflower takes on a slightly brownish color. Don’t over season with soy sauce or your rice will be mushy and salty. The idea is to keep your pan hot and liquids to a minimum.

Next, make a well in the center of the pan and add a tablespoon of olive oil and heat through. Add your beaten eggs in the center of the pan until almost cooked through. Right before eggs are thoroughly cooked, stir the eggs into the remaining mixture until combined.

Add in chopped green onions and mix through. Garnish with green onions and serve.

Yields 3-4 servings

Approved for all cycles

Omit peas if on Cycle 2 (or use them as there aren’t very many!)

Original article and pictures take 17ddblog.com site

пятница, 11 мая 2012 г.

Faux Chocolate Pudding

Here’s a recipe posted by a 17 Day Diet Blog reader. If you’re looking for a sweet treat without all the guilt, this is the perfect chocolaty guilt-free pleasure. Enjoy!

Faux Chocolate Pudding

Ingredients:

Place 1/2 cup Plain Greek Yogurt in a bowl

Add 1 package Truvia

Add 1 tablespoon unsweetened cocoa

Directions:

Mix thoroughly and top with fresh raspberries or other fruit approved on the 17 Day Diet.

Original article and pictures take 17ddblog.com site

пятница, 13 апреля 2012 г.

Egg Roll in a Bowl a la Judy

This particular recipe is Judy’s take on the popular Egg Roll in a Bowl recipe that all of the members of my private Facebook Community are raving about!

Here’s Judy’s version of the popular low-carb dish. Enjoy!

Egg Roll in a Bowl a la Judy

Ingredients

1 Tablespoon sesame oil (may use Olive Oil)

1 pound ground chicken (may use turkey for C1, or beef or pork for C2 )

2 bags 1-pound cole slaw mix (cabbage/carrot mix) (a total of 2 pounds)

2 red onions chopped

10 cloves fresh garlic, minced

1-3 teaspoons ground ginger, to taste

red pepper flakes (optional)

1-4 to 1/2 cup low-sodium light soy, to taste

salt and pepper to taste

1/4 cup chicken broth or water

2-3 green onion stalks finely chopped (optional for garnish)

Directions

On medium heat, heat oil and brown meat in large frying pan until fully cooked. Increase heat to medium high and add chopped onions and slightly brown.

In a small bowl, mix garlic, ginger, soy sauce and add to pan. Immediately added cabbage/carrots mix and cook through until cabbage is semi-wilted, but still have a crunch to them. Add chicken broth or water as needed if mixture is too dry.

Salt and pepper to taste.

Garnish with chopped green onion and serve.

Yields 4-6 Servings

Approved for all cycles.

If you’re on Cycle 2 or 3, experiment using other types of protein such as beef or pork.

If you’re on Cycle 2 or 3, you may serve with brown rice. Also, feel free to adjust spices to your liking.

Judy's version of Egg Roll in a Bowl - the perfect meal for any cycle of the 17 Day Diet

Photos and recipe courtesy of Judy H.

Original article and pictures take 17ddblog.com site

пятница, 30 марта 2012 г.

Egg Muffin Breakfast Bites

Egg Muffin Breakfast Bites.. So I've been meaning to try to make these for a while and for whatever reason was inspired on a whim this week to do it. I happened to have a bunch of eggs that needed to be used up, as well as salami leftover from a Dahlish pizza I made last week, and some shredded mozz leftover from that also. I only had enough salami to use them in 3 of the 6 muffins, so the other three I tested as simply baked eggs. Now this isn't some food combination you've never had - but the novelty of it is great, and so is the ease of making and eating it!!

Scrambled eggs are hard to keep and eat on the go, but these perfect little baked egg muffins are definitely going to be my go-to protein source in the mornings post workout. You can make them a couple of days ahead of time and just reheat them in the morning. You can also use this idea for a breakfast or brunch where you're making eggs Benedict or breakfast sando's - how perfect?!

I originally saw this recipe using turkey slices but I used salami as I mentioned before. You could use anything - if you want to be more decadent you could use bacon, but for every day use I'd stick with sliced turkey or something similar.

How to:

Take a muffin tin and place 1-2 slices of turkey or salami in the base of each cup, making a lining. I happen to have a tin with 6 muffin spots and they're fairly small. Not mini, but definitely not large.

Once they're lined, you can sprinkle some cheese on the bottom, then crack an egg in the center. You could also forgo the cheese, or perhaps add it on the top? This is something you can really play around with. Add some chopped tomatoes on the bottom or some hot sauce for a kick.

For the non-meat lined muffins just crack the egg in the muffin tin, it shouldn't need any sort of non-stick aid as long as your tin is non-stick. I cracked some black pepper atop mine.

Then place them in the oven at 350 degrees for about 10-12 minutes. Take them out and check them at 10 minutes and go from there. All oven's are different so this may take some experimenting. It also depends on how runny you like the yolk. Play around with it!

Hope you all enjoy these, I sure did. They were easy and dahlish and full of protein to start my mornings this week.

Original article and pictures take dahliciouseats.blogspot.com site

пятница, 23 марта 2012 г.

Easy Paleo Lunches

I think the first fear that goes through every parents mind when trying to switch their kids to a Paleo lifestyle is "OMG what am I going to pack them for lunch?" Sandwiches have been the staple for lunch in the SAD lifestyle for far too long. They've been ingrained (haha) in our brains, and it takes awhile to get out of the habit of thinking there must be bread in the lunchbox.

So we came up with this infographic to help you, and your kids, pack easy Paleo lunches. This picture is really so easy that it can be hung in the pantry and the kids can make their own lunches. Hallelujah!

Of course there are plenty of other foods you can pack as well, these are just the easiest things to transport in a standard lunch box. In the snack section you will see cookies and brownies and such, and of course we mean Paleo friendly recipes for these items!

If you share this on your blog, please link back to this page.

Misty Weaver is a bit OCD in the kitchen. As a Mom of 4 she soon realized the kids would never eat if she didn't plan meals between sporting events. She owns three crockpots, two freezers, and more measuring cups than is completely rational. FamilyPaleoMealPlans.com was born out of necessity.

Original article and pictures take www.familypaleomealplans.com site

среда, 29 февраля 2012 г.

Easy Chicken Tetrazzini

My new favorite!!! I used a whole fryer, reserving ALL of the broth and straining it. Many other reviewers said to add 1 cream of chicken and 1 cream of mushroom soup, and that's what I did. I a...

After reading the reviews I realized what a great base recipe Marion has provided. You add or delete to your personal preference. I like to cut my chicken breast into cubes while frozen since ...

This was the best chicken tetrazzini I've ever had! I used boneless skinless chicken breast, cut into small pieces and seasoned with lemon juice, paprika, rosemary, thyme, oregano, minced garli...

Like others, I used 1 can Cream of Mushroom, 1 can Cream of Chicken and 1 3/4 cups of the broth from boiling the chicken, also added 1 1/2 teaspoons of chicken soup base. To the soup mixture I ...

Slight variations: use egg noodles or corkscrew pasta in place of the spaghetti (it holds the sauce better), you really only need to use one bullion cube (lowers the sodium in this recipe drasti...

Very good and wow! It makes alot (as others have warned)! I used fettucini noodles (broken in half) b/c I'm all out of spaghetti and the first thing I thought this dish needed was a little color...

Just a request to the very kind ladies (or men) who take the time to write reviews that change (or augment) the recipes. We rookies that cook for out ladies (my case) often copy these recipes. I...

I gave this a 5 because it was sooo good and so simple to make. I did add some onion, garlic,red pepper and broccoli to the chicken when cooking to make it healthier, and also some spices as wel...

AWESOME RECIPE! HUSBAND SEASONED WATER W/SEASONED SALT, PEPPER, GARLIC POWDER, AND ONION POWDER THEN BOILED CHICKEN. I USED THE SAME WATER TO BOIL THE NOODLES. REALLY KICKED UP THE FLAVOR. ALSO ...

Original article and pictures take allrecipes.com site

понедельник, 20 февраля 2012 г.

diywithmenow.com

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Original article and pictures take diywithmenow.com site

понедельник, 30 января 2012 г.

Dinner Smoothie Recipe for the 17 Day Diet

If you haven’t heard by now, the 17 Day Diet has been updated for 2014 and includes several additions for fat-burning and optimal weight loss. One of those changes includes an optional Transitional Day Fast. You can read more about the Transitional Day Fast for the 17 Day Diet.

Here is a recipe for a smoothie to be eaten at dinner time on your fast day. Enjoy!

Dinner Smoothie Recipe

1 cup unsweetened almond milk

1/2 cup frozen blueberries

Large handful of fresh spinach

1 serving vanilla whey protein powder

1 teaspoon matcha green tea powder

1/2 cup crushed ice

Truvia, to taste

Place the ingredients in a blender, and blend until smooth. Makes 1 serving.

Remember, to drink at least eight 8-oz of pure water and 3-4 cups of green tea throughout the day.

This optional Transitional Fast Day can be used for one day in between Cycles or as a “get back on track day” if you fall off the diet for a few days.